It can be frustrating to watch other people shed the pounds when you are struggling to lose weight. While it can be tempting to stop dieting and exercising altogether, you should avoid doing so.
While a lack of success on the scales can be disheartening, there could be one or more simple solutions that could help you to achieve your dream body. Read this guide on how you can finally lose weight.
Use a Macro Calculator
Are you guilty of dieting all week only to destroy your hard work and effort during a weekend? If so, you could benefit from using the Myprotein Macro Calculator, which will determine your macronutrient ratio and calorie requirements to lose or maintain a healthy weight.
As a result, you can pick and choose the foods you want to consume, if it fits within your macros and calorie entitlement for that day. The flexibility will allow you to enjoy a healthy social life and the occasional treat. Plus, the calculator can make recommendations on the best products to support your weight loss journey.
Embrace More Cardio
A healthy diet is crucial for weight loss. Yet, you can support your goal by exercising regularly. While walking can help you to burn calories, an intense cardio session could help you to shed the pounds as soon as possible.
If you are not enjoying enough aerobic exercise each day, it might be time to incorporate workouts that will get your heart racing and blood pumping, such as:
- Running
- Cycling
- Dancing
- Spinning
- Jumping rope
Try to enjoy at least one hour of exercise five times per week. While it might be tough at first, it won’t be long until you fall in love with cardio activity due to the burst of adrenaline you will experience. You also will likely enjoy greater mental clarity and increased focus.
It might not be long until you notice a difference on the scales, either, as cardio cannot only burn calories, but it can increase your metabolism and provide more body definition that will result in noticeable weight loss.
Make Yourself Accountable
Making yourself more accountable could prevent you from overindulging each day. Many people have enjoyed great weight loss results by sharing images of their meals on the likes of Instagram, as their followers will watch their every move for diet and nutrition tips.
While you don’t need to post every dish you consume on your social media profile, you can make yourself more accountable by snapping private photographs of the meals and snacks you will eat throughout the day. It will not only prevent you from reaching for a takeout menu, but you could pinpoint where you might have previously gone right or wrong in your diet.
Don’t Skip Protein
Skipping protein might one reason why you’re struggling to lose weight. This macronutrient will help you to remain fuller for longer and it can promote fat burning while at the same time preserving your muscle mass. Again, turn to the macro calculator to identify how much protein you should consume each day, which should be alongside the other two main macronutrients: fat and carbohydrate.
View Food as Fuel
One big mistake you might have made throughout the years is believing that food is solely for enjoyment. However, viewing food as fuel could shift your mindset. If you can separate emotion from meals, and eat food to boost your energy levels, mental health, and exercise plans, it might not be long until you see a difference on the scales. For example, you might need to eat more to increase your exercise intensity and duration, which could lead to bigger results on the scales.
Fat is Not Your Enemy
Believe it or not, fat doesn’t always lead to fat. While it does contain more calories per gram than both protein and carbs, it can also increase your body’s absorption of vitamins and boost your energy levels.
While you should aim to decrease your consumption of saturated fats, there is no reason why you can’t enjoy a healthy amount of monounsaturated and polyunsaturated fats in your diet, such as:
- Avocados
- Salmon
- Olive oil
- Flaxseeds
- Almonds
Don’t Restrict Yourself
There is no reason why you can’t enjoy a little of what you like each week. As mentioned earlier, it is possible to find a balance when you know the right macronutrients and calories you can consume each day.
If you are denying yourself the occasional candy bar or glass of wine, it might not be long until you ditch a diet plan altogether and return to your old habits. Stop restricting yourself of the foods you enjoy and aim to embrace all food groups to create a balanced, diverse diet. It could help you to remain on track.
Purge Your Kitchen
If your kitchen is full of candy bars, cookies, and chips, you will be tempted to eat them. To ensure you never succumb to the urge to eat junk food, you must purge your kitchen of all unhealthy products.
If you want to reward yourself for all your hard work and effort with a bar of chocolate, walk to the store and buy one. It can limit your consumption and help you to focus on reaching your weight loss goals.
Don’t Confuse Thirst for Hunger
When your stomach starts rumbling, you might be tempted to reach for a quick and easy snack, which could destroy your diet. Yet, you could be confusing thirst for hunger, which could result in you consuming unnecessary calories. Filling yourself up on water could prevent you from grabbing an unhealthy snack and tide you over until your next meal. If you don’t like the taste of plain water, you could add in a slice of lemon or lime to give it a burst of flavor.
If you are struggling to lose weight each week, you will likely need to make a few adjustments to your diet and exercise plan. It could help you to achieve your ideal body weight while also improving your health, confidence, and energy levels.
